Muscle-Up Practice

Gerald performs his 2nd muscle-up on his first night ever achieving the muscle-up... Wish I had the first one on Video :)



As most of you know the standards at CFSC are high. We expect you to always perform your best, use full range of motion, have the highest level of integrity and always set goals in order to achieve them. I have been drilling the Muscle-Up this month and prescribing many of you homework to do after class, but yet I have still have seen minimal practice to achieve this advance exercise. You all have the potential to execute a muscle-up if you set your mind to it. Why are you holding back?

Todays WOD is focused on achieving the muscle-up of becoming better at the muscle-up. Hit it hard and make sure range of motion is at its best. Remember, the muscle-up is the highest pull-up you will ever do and the lowest dip you will ever do.

WOD
A.M.R.A.P. 20 Minutes ( No Chalk slashes on the floor :/ )
8 Dead Hang Pull-ups
8 Ring Dips
8 Toes 2 Bar ( Strait Legs )

Scale-
Level 3-4... RX
Level-2 .... 5/5/5
Level 1.... 8/8/8 Bands as needed

Simple homework for starting “the road to the Muscle-up.”

week 1 
Tuesday- 3 Sets of 10 Dead Hang Pull-ups 
               3 Sets of 10 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

Week 2 
Tuesday- 3 Sets of 12 Dead Hang Pull-ups 
               3 Sets of 12 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

Week 3 
Tuesday- 3 Sets of 14 Dead Hang Pull-ups 
               3 Sets of 14 Dips (Use weight if needed)

Thursday- Repeat 
Fridat - Repeat 

The Over Head Squat

R.D.G. fighting Burpee Pull-ups

Overhead Squat Time! What a great exercise; the exercise that truly test strength, flexibility, core strength and can almost let a good instructor know how well your overall fitness is. Many of us face huge problems with the overhead squat; from getting the bar up to getting the bar down and every other step in between.

Below I have posted two pictures of two individuals doing well and extremely well at the OH squat. One thing really stands out with picture number one. Besides the fact his squat depth is not near as deep as number 2, he is deep enough. What is something he is doing that is not allowing him to be as comfortable?






Warm-UP
Shoulder Mobility Drills
and Skill work on OH Squat

WOD
Over Head Squat
3-3-3-3-3

Compare to beyond the white board, August 28th

Saturday!

Jeff loves coming to the 7am morning class! Can’t you tell?

* 7-am Saturday is tomorrow. Quit squeezing 4 or 5 intense days of training together and become more efficient in your training program by splitting it up.

WOD
4 Rounds of :
400 M Run
7 Sumo Dead Lift High Pull
7 Power Split Snatch
7 “Strait legs” Toe-2-Bar


* Weight is 135/85 for men/women... both exercises
* Use good technique, go down in weight if good lumbar curve is not maintained.
* This does not mean lower weight half way through the WOD to finish fast

Logo

This is the new logo for CrossFit South County, any feedback will be acknowledged with an open mind.

Other news at CFSC; Our Message board/forum is back up and running. Be sure to join for free and post any questions, comments, goals or anything else you like. Use this tool as a source of sharing ideas related to CrossFit and nutrition. Most of us use Facebook as a place to share thoughts, use the forum as a place to share great nutritional tips, ways to achieve goals, how to get achieve a new personal record and more.


WOD
50 Box Jumps
50 Wall-Ball Shots
40 Box Jumps
40 Wall-Ball Shots
30 Box Jumps
30 Wall-Ball
20 Box Jumps
20 Wall-Ball Shots
10 Box Jumps
10 Wall-Ball Shots

Coaches Notes:

* RX = 24” Box and Ball always reaches 10’ target.
* When fatigued, rest... then throw the ball to correct height again. Do not just keep going and not accomplishing the expected standards we set at CFSC.
* Focus on opening hips on box jumps. This is overlooked by coaches and students when high intensity and competition are in play.
* Have Fun!

The "Zone Smoothie"

CrossFit South County has teamed up with Aliso Viejo Smoothie King in order to bring you the first ever Zone balanced Smoothie. This Smoothie is absolutely delicious and consist of whole strawberries, bananas, whey protein and peanut butter. They are a 40/30/30 balance of 5 block for males and 3 block for females upon request. Located right next to Star-Bucks be sure to stop by and try one, you will not be disappointed.

Also, check out the events page. We have many events coming up in December and the new year!

WOD

Shoulder Press-
5-5-5

Then
“ Helen”
3 RDS of:
400 M Run
21 KB Swing
12 Pull-ups

Last time it was poring rain, redeem your personal record tomorrow.

* Take a brief look at your previous Helen time on Beyond the white board before class

Accountability Board Challenge

Base-Line "Cindy"

Tomorrow at 12:00PM Sharp, I will post an “almost” live video of the accountability board $100 cash prize give away. Be sure you check in on the blog to catch the video and see who the winner is. Maybe it will be you! I here Jamie Cannon is the lucky one ;)

Incase you are clueless to what is going on just check the video out tomorrow.

WOD
“Cindy”
A.M.R.A.P in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Coaches Note:
* Push-ups will become extremely challenging, be sure to finish locking out with full range of motion.
* Set goals by maintaining a pace with the clock. (Example 15 RDS = 1 Round every 1:20 )
* Use CFSC Level of fitness chart for goal setting